Upper/Lower for Strength
The intermediate strength template. Bench, squat, press, deadlift — each hit twice a week, once heavy and once moderate. Enough frequency to keep progressing, enough recovery to keep grinding.
Goal: Strength — You are chasing kilograms on the bar, not centimetres on the tape. Volume drops, intensity climbs, rest gets honest.
Split: Upper / Lower — Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.
Frequency: 4 days/week · Session: ~60 min
Calories: maintenance or slight surplus
Why this combo works
This is a light-heavy variant. Heavy days sit at RIR 1, working across a top set of 3–5 reps. Moderate days sit at RIR 2–3, hitting 5–8 reps to build volume without burning recovery.
Weekly structure
Mon — Upper Heavy
Bench + press top sets
- Bench press 4×3–5 RIR 1
- Overhead press 3×5 RIR 2
- Barbell row 3×5 RIR 2
- Chin-up 3×AMRAP
- Tricep extension 3×10
Tue — Lower Heavy
Squat + deadlift top sets
- Back squat 4×3–5 RIR 1
- Deadlift 2×3 RIR 1
- Leg press 3×8 RIR 2
- Leg curl 3×10 RIR 1
- Standing calf 4×10
Thu — Upper Moderate
Volume day
- Bench press 4×6–8 RIR 2
- Overhead press 3×6 RIR 2
- Chest-supported row 3×8 RIR 2
- Lat pulldown 3×10
- Rear-delt fly 3×15 · Curl 3×10
Fri — Lower Moderate
Volume day
- Back squat 4×6–8 RIR 2
- Romanian deadlift 3×6 RIR 2
- Bulgarian split squat 3×8/leg
- Nordic curl 3×6
- Seated calf 4×12
Cardio
1–2 Z2 walks per week. Nothing more.
Progression
Weekly progression. Add 2.5 kg to heavy-day top sets when all reps are cleared at RIR 1. Moderate day follows the heavy day by ~5–10%.
Frequently asked questions
How is this different from 5/3/1?
Similar philosophy, simpler bookkeeping. This template asks you to add weight when reps go up; 5/3/1 uses fixed percentages of a tested max.
Can I run this for bench specialisation?
Yes — bump bench to 5 working sets on heavy day and 4 on moderate day, drop one accessory to make room.
Do I need a deload?
Every 4–5 weeks. Drop working weights by 10% for one week when top-set velocity gets ugly.
Related
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